How to reduce pain while performing yoga asanas

Sweet Pain

Yoga is a method of bringing balance in your mind and body. Yogasanas are meant for better health and having a lively body. When I was 10 years old, I started to do yoga asanas which have helped me to look young and be healthy even though I am nearing 40 yrs now. In our yoga asana sessions, I used to see different people of ages ranging from 10 to 20, 20 to 30, 30 to 50, and above, finding it difficult to do some of the yoga postures. So how do we get to do yoga asanas effectively, so that we don’t feel the pain while performing the same? Hence let’s get to know the secret to reduce pain while doing yoga asanas.

First is to warm up your body before yoga asanas by performing some of the normal physical exercises, such as stretching, jumping, and twisting your body. It is preferable to do yoga asanas when you are just hungry or ~4 hrs after food. Thereafter, once the body gets warmed up, next is to start doing your yoga asanas. Maybe start with Surya Namaskar and then do particular exercises like paschimottanasana. Let me explain how to get rid of the pain during paschimottanasana. If you are not familiar with this yoga asana please refer to this YouTube link During this asana, as directed in the video links, make sure that both the legs are stitched straight on the ground without bending your knees and then raising both of your hands stretched apart in opposite direction and then pulling it up, to join them together with breathing in or inhalation slowly. Stretch your back and bend forward to hold your feet or the end of your calf muscles. Focus on your breathing at each posture, as suggested in the video link.

One thing to note while doing yoga asanas is not to force yourself to do any stretching or bending but when there is a need for this, do it as much as you can and then repeat this until the pain goes away. So the secret to reducing pain during yoga asanas is to focus on your breathing while pushing a little bit every day of the particular posture you’re doing in Yoga asana. What I mean by this is to hold onto a posture for example during paschimottasana, bending your forehead to touch your knees and holding onto your legs with both of your hands, and remaining in this posture. You will actually feel pain just in nerves/muscles under the knees or a painful stretch feeling. Try to remain in this posture and during this time, just focus on breathing slowly as much as you can, but if there is discomfort in doing the same stop stretching and come back to normal position as soon as possible, with next postures of the particular asana. As I said before do not force yourself to do any posture, as it might cause other problems and might help you to visit a doctor! (Just joking but quite possible in the complex postures)

The second thing is to always keep in mind and understand the breathing involved while doing each posture of a yogasanam. It is also important to rest in between yoga asanas, maybe for a few seconds, as it brings back the calmness in your body caused by the previous yoga asana. Most importantly, is to rest once all the yoga asanas are completed which you have been practicing or following as a routine every day morning from your Yoga training.

Always close your yoga session with Shavasana. In a future blog, I will pen down my experience of doing Shavasana which helps you to rest and feel almost two hours of sleep in just 5 minutes of this asana!


Methods and directions in this blog to do yogas asanas are from my own experiences and are suggested to try with expert advice. Any health hazards caused by following these methods is at your own risk and responsibility.

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